Fiber: How to Increase the Amount in Your Diet

How can I get more fiber in my diet?

Try the following ideas to increase the fiber in your diet:

• Eat at least 4 1/2 cups of fruits and vegetables each day. Fruits and vegetables that are high in fiber include:

  Apples Berries Figs

  Oranges Pears Prunes

  Broccoli Brussels sprouts Carrots

  Cauliflower Green peas Beans

• Replace white bread with whole-grain breads and cereals. Eat brown rice instead of white rice. Eat more of the following foods:

  Bran muffins Brown rice

  Oatmeal Popcorn

  Multiple-grain cereals, cooked or dry 100% Whole-wheat bread

• Eat bran cereal for breakfast. Check labels on the packages for the amounts of dietary fiber in each brand. Some cereals may have less fiber than you think.

• Add 1/4 cup of wheat bran (miller's bran) to foods such as cooked cereal or applesauce or meat loaf.

• Eat cooked beans each week.

Start slowly.

When you first add fiber to your diet you may notice bloating, cramping or gas. But you can prevent this by making small changes in your diet over a period of time. Start with one of the changes listed above, then wait several days to a week before making another. If one change doesn't seem to work for you, try a different one.

Be sure to drink more fluids when you increase the amount of fiber you eat. Liquids help your body digest fiber better. Try to drink 8 glasses of no- or low-calorie beverages, such as water, unsweetened tea or diet soda each day.

Written by familydoctor.org editorial staff.

Source

American Academy of Family Physicians